This document discusses the health benefits of fiber and provides tips to increase fiber intake. It notes that fiber is important for lowering cholesterol, regulating blood sugar, and preventing constipation. It recommends choosing a variety of high-fiber foods like whole grains, fruits, vegetables, legumes, and nuts. The document provides 10 easy steps for adding fiber to your diet gradually, such as starting each day with high-fiber cereal or snacks, adding fresh fruit at meals, and exploring ethnic cuisines that are naturally higher in fiber.

1. Medico Media Fiber Created By : Dr. Meena Shah

2. It’s an important nutrient with countless health benefits. Found in plant foods, fiber is a carbohydrate that is not digested by the body. Eating fiber has been shown to lower cholesterol, normalize blood glucose, and alleviate constipation Fiber

3. Emerging research points to fiber’s role in lowering risk for heart disease and diabetes. Increasing your fiber can aid in weight loss Fiber-rich meals are digested more slowly and make you feel fuller longer. Fiber

4. Increasing fiber consumption today result in long-term health benefits Adding fiber to your diet - 10 easy steps to increase your fiber Add fiber while adding flavor and variety to diet. Fiber

5. 1.Choose a wide variety of fiber sources Plant foods provide two types of fiber: Soluble fiber (which increases the feeling of fullness) Insoluble fiber (which aids the digestive system and promotes regularity) Peas, beans, oats, and fruits are the best sources of soluble fiber Whole grains and vegetables provide insoluble fiber. Fiber

6. 2. Take it slowMost people eat less than recommended 25 to 38 grams of fiber / day Make changes in diet Increase fiber gradually to prevent gas and bloating Allow your gastrointestinal tract time to adjust. Fiber

7. 3. Pick whole grain foods over refined carbohydrates Whole grain foods are a natural source of dietary fiber. Whole grains retain the kernel’s fiber-rich outer shell, known as bran. Whole grains also supply an important source of vitamins, minerals, and antioxidants. To identify whole grains, look for these ingredients on labels: Whole wheat, Barley, Oats, Rye, Brown rice, Buckwheat, Millet, Oatmeal Fiber

8. 4. Begin your day with a fiber boost Breakfast is the most important meal of the day Start your day with right kind of fuel Choose breakfast cereals with at least 3 grams of fiber per serving Opt for whole wheat toast Grab a handful of fiber-rich fruits. Fiber

9. 5. Pick high-fiber snacks when midday munchies hit Avoid high-calorie, high-fat and low-fiber options Prepack fiber-rich snacks. Which may include whole grain crackers, mixed nuts, and dried figs or apricots or fruits. Popcorn — a whole grain — is another high-fiber snack. Fiber

10. 6. Add fresh fruit to every meal Add to cereal Eat as a snack Enjoy as a simple dessert Fresh fruit is a sweet way to add fiber to your diet. The fruits highest in fiber include apples (with skin), pears, oranges, and strawberries. Fiber

11. 7. Load up on legumesHigh-fiber legumes including beans, peas, and lentils are best sources of fiber Add one serving to your day by incorporating legumes into salads, soups, and casseroles, or puree them to make a delicious dip. Fiber

12. 8. Explore the globeAmerican food tends to be lower in fiber than other ethnic cuisines. Take your taste buds on an adventure and add fiber to your diet by dining on Mexican, Middle Eastern, and Mediterranean fare. Tasty options include black bean burritos, hummus, tabouli, spicy bean salads, and whole wheat couscous. Fiber